The Reckoning
Warm Up/Mobility
Warm-up
3 Sets:
0:45 Ski (OR Row) (start easy and build intensity each round)
0:45 Bike Erg (OR Run) (start easy and build intensity each round)
10 V Ups
10 hanging scap retractions
5 kip to swing
10 Goblet Thrusters (light)
5 inchworm into 2 box step ups (1 each side)
0:45 Ski (OR Row) (start easy and build intensity each round)
0:45 Bike Erg (OR Run) (start easy and build intensity each round)
10 V Ups
10 hanging scap retractions
5 kip to swing
10 Goblet Thrusters (light)
5 inchworm into 2 box step ups (1 each side)
1 Set: (at workout pace)
3 Toes to Bar
3 Wall Balls (at workout weight)
3 Burpee Box Jump Over (at workout height)
Metcon
Metcon (Time)
5-10-15-20-15-10-5
Toes to Bar
Wall Balls (30/20)
Box Jump Overs (24"/20") (no touch)
Toes to Bar
Wall Balls (30/20)
Box Jump Overs (24"/20") (no touch)
Finisher
Metcon
3 Sets
1:00 Alternating Leg V Up
1:00 Side to side crunches/heel touches
1:00 Reverse Sit Ups
1:00 Mountain Climber
1:00 Rest
1:00 Alternating Leg V Up
1:00 Side to side crunches/heel touches
1:00 Reverse Sit Ups
1:00 Mountain Climber
1:00 Rest
Metcon
3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
Post Workout Mobility
Strength
Power Clean (4×1)
– 2 sets @ 75-80% 1RM Clean
– 2 sets @ 80-85% 1RM Clean
– 2 sets @ 80-85% 1RM Clean
Clean Grip Deadlift ( – 3×3 @ 110% 1RM Clean)
hook grip (no mix grip)
1:00 Couch Stretch (Each Side)